Drop an Entire Dress Size With This Speedy Strength Workout

single-leg-squat-reverse

Single leg squat reverse fly with ball

Works thighs, butt, back, arms, shoulders, and neck

A. (top) Start with a 5- to 8-pound dumbbell in each hand and right leg lifted so top of right foot rests on exercise ball behind you. Bend left knee to 45 degrees, rolling ball backward and hinging forward until back is parallel to floor and arms are hanging down.

B. (bottom) With elbows slightly bent, raise each arm a few inches and hold for 10 seconds. Raise arms 2 inches more, and hold for 10 seconds; repeat pattern 3 more times, ending with arms at shoulder height. Slowly lower arms in 4 (10-second) increments. Repeat with opposite leg.

Trainer tip: Trouble balancing? Draw abs in and up and square your hips, imagining your inner thighs are drawing toward one another.

Next: Lying rotary torso